12 Hiit Training exercises with minimal equipment

If you are looking to get in shape and lose weight, you should consider HIIT training exercises. HIIT, or High-Intensity Interval Training, is a great way to burn fat and calories quickly. This blog post will discuss the benefits of HIIT training exercises and the drawbacks.

We will also provide a list of 10 different HIIT exercises that you can do at home with minimal equipment!

Why do you want to lose weight?

Firstly let’s look into why you might want to lose weight. For many people, being overweight can lead to a whole host of health problems such as diabetes, high blood pressure and joint pain. Losing weight can help reduce your risk of developing these conditions and improve your overall health and well-being.

In addition to the health benefits, many people also want to lose weight because they want to look and feel better.

When you are overweight, it can be challenging to find clothes that fit well, and you may feel self-conscious about your appearance. Losing weight can help you feel more confident and improve your overall quality of life.

The Drawbacks of HIIT Training

There are some drawbacks to HIIT training exercises which we have listed below for your convenience:-

#1 – Intensity:

HIIT exercises can be very intense and may not be suitable for beginners yet. If you are new to training, you can complete them; however, please note it is essential to start slowly and work your way up to more challenging workouts.

#2 – Duration:

HIIT exercises can be shorter than traditional cardio workouts, but they can also be more demanding. Make sure that you are fully recovered before starting a HIIT workout, or you may end up feeling exhausted.

#3 – Risk of Injury:

HIIT exercises can be demanding on your body and may not be suitable for everyone, leading to injuries.

#4 – Not Suitable for Everyone:

HIIT exercises may not suit everyone, especially those with health concerns or injuries.

#5 – Can Be Exhausting:

The high-intensity nature of HIIT exercises can be exhausting for some people, particularly if you are starting.

#6 – May Not Be Enjoyable:

Some people do not enjoy the intense, high-intensity nature of HIIT workouts.

#7 – Can Be Unsustainable:

The intensity of HIIT exercises can be unsustainable for some people in the long term. The unsustainability can overcome this by scaling back the intensity or duration of your workouts or taking breaks between HIIT sessions.

#8 – Needs Rest Periods:

HIIT exercises require short rest periods between sets, which can add over time or become frustrating. If this is the cause, try using different timers, workout lengths etc.

#9 – Can Be Expensive:

HIIT workouts often require special equipment to keep the intensity high.

#10 – May Not Be as Effective:

Some people have claimed that HIIT exercises are not as practical as traditional cardio workouts at burning fat. But why not try it out for yourself and see what you think?

The Benefits of HIIT Training Exercises

Now that we have looked at the drawbacks of HIIT training exercises let’s look at some of the benefits.

#1 – Burns Fat

As mentioned earlier, HIIT exercises effectively burn fat. The short bursts of activity followed by rest periods help to increase your metabolic rate and burn more calories.

#2 – Improves Cardiovascular Fitness

HIIT exercises significantly improve your cardiovascular fitness. The high-intensity bursts of activity help to improve your overall heart health and reduce your risk of developing heart disease.

#3 – Shorter Workouts

HIIT workouts are often shorter in duration than traditional LISS cardio workouts, making them easier to fit into your busy schedule.

#4 – Efficient

HIIT workout exercises are very efficient and help burn more calories in less time.

#5 – Can Be Done Anywhere

One can do HIIT exercises anywhere, so you don’t always need to go to the gym or purchase any special equipment. you can also do HIIT daily .

#6 – Suitable for All Ages

HIIT exercises are suitable for all ages and fitness levels – always work to your intensity – Listen to your body

#7 – Can Be Customized

Anybody can customize HIIT Training exercises to your fitness level and goals.

Top 12 HIIT training exercises with minimal equipment

Now that we have looked at the benefits and drawbacks of HIIT training exercises let’s look at some of the different types of HIIT exercises that you can do.

Below you will find the shortandintense Top 12; let’s get started.

#1 – Jumping jacks

an excellent way to get your heart rate up and warm up your body before a HIIT workout.

#2 – High knees

a great way to get your heart rate up and work your quads, hamstrings and glutes.

#3 – Butt kickers

another great way to work your glutes and get your heart rate up.

#4 – Mountain climbers

Mountain climbers are an excellent cardio exercise that works your core muscles.

#5 – Burpees

a great full-body workout that involves jumping, squatting and pushing up. This is a challenging exercise, so beginners should start with fewer repetitions.

#6 – Squat jumps

These jumps are a great activity to work your quads, glutes and hamstrings.

#7-Tuck jumps

another great exercise to work your quads, glutes and hamstrings. This is a more challenging exercise, so beginners should start with fewer repetitions.

#8 – Jumping lunges

an excellent way to work your quads, glutes and hamstrings.

#9 – Sprinting

a great way to get your heart rate up and is a very effective HIIT exercise. You can sprint outdoors or on a treadmill.

#10 – Rowing

Rowing is another excellent cardio workout that can be done as a HIIT exercise. You can use a rowing machine at the gym or go rowing outdoors.

#11 – Cycling

a great way to get some exercise and can be done as a HIIT workout. You can cycle outdoors or on a stationary bike.

#12 – Swimming

an excellent cardio workout can also be done as a HIIT exercise. You can swim laps at the pool or make sprints in the water.

Conclusion

As you can see, there are many different types of HIIT exercises that you can do. And, you don’t need any special equipment to do them. All you need is a little motivation and some space to move around.

For a more challenging HIIT workout, you can try doing exercises back-to-back with no rest periods in between. For example, do 30 seconds of jumping jacks, followed by 30 seconds of high knees, followed by 30 seconds of butt-kickers etc.

You can also vary your exercises each week to keep your workouts interesting. And, if you are starting with HIIT training, begin with shorter workouts and fewer exercises. Gradually increase the length and intensity of your activities as you get more comfortable with HIIT.

HIIT training is a great way to lose weight, get in shape and improve your fitness

So, what are you waiting for? Get started with HIIT training today and see the results for yourself!